Wednesday, October 23, 2013

quick office workouts

This week I have been trying very hard to get up and MOVE at work. If you are like me, you spend most of your day sitting down in front of the computer. If you think about it, most of us don't MOVE more than a couple hours a day after we get off work. So, I'm making a conscious effort to squeeze in a little movement during the day to keep my blood pumpin'.

i found this great site yesterday when googling office workouts.

short office workouts

it's quite simple to do these little exercises during the day and some of them are challenging! I think combining these short little quickies plus doing my daily run or training will help create some movement for me during the day.

check out a few of my favorites.

5.Bottom Line Lifters

  • lift one glute up and almost off the chair.
  • Perform in a side-to-side rocking motion for 30 seconds.
  • Next, squeeze your gluteus muscles.
  • Hold for ten seconds.
  • Release.
Although originally intended for dancers, arabesque circle exercises performed while you are talking on the phone can be an effective glute and hamstring toner. This is best performed if you have a private office.
  • Stand with your feet shoulder-width apart.
  • Shift weight to left leg.
  • Lift right leg behind you.
  • Hold on to your desk or chair for balance.
  • Slowly circle your left leg clockwise 25 times and counter-clockwise 25 times.
  • Switch legs.

3: Conference Table Toners

  • first try to lift the table.
  • Put your hand under the table.
  • Press up against the table.
  • Continue until your muscles are tired.
  • Do this one hand at a time or both together.
Next, push the table into the floor.
  • Put hand on table, palm down.
  • Press down as strongly as you can.
  • Stop when your muscles are tired.
  • You can do this one hand at a time or both together if it looks more natural.

However...please don't let be like this guy.

Monday, October 21, 2013

anddd we begin again...

Today is the day. the day the training for the LR Half Marathon finally begins. I've been using a pre-training schedule just to become active again, but today is the 1st week of "official" training if you will :) hoping for a good short run tonight and hoping I can have a successful training period.

One thing that has really been a struggle for me in the last year is weight gain. I'm being completely and utterly transparent about this struggle on this blog, and i think others should not feel ashamed either. it's a very common issue with women ( and men!). it's hard. it's not fun. it sucks. end of story. butttt we do it to feel better in our clothes, feel healthy, and lead full lives.
 Please don't get me wrong is saying I think I am obsessive over my weight, but I know I need to lose at least 20 lbs to be at a healthy weight for my 5'0  ft. frame. and let me tell you, for a girl of my build and height, losing 5 lbs is a struggle, so losing 20 lbs. is going to be 10x that. but i can do it.

I'm not into fad diets. so please don't tell me about the latest and greatest new way to lose weight. I'm not interested :) I've got my own plan and know ( and learning) what works for me. it's def. a lifestyle change and learning to live and work and play all with making good choices.  would love for your support, but not your input :)

I'm incorporating my running into my daily exercise routine. along with walking the dog, getting up from my desk every hour, and yoga and cross-training of course. I'm going to try to do a better job in balancing it all. it's hard! I know there are tons of you who struggle with the same. Taking care of your family, having multiple jobs, traveling for work, going to school, and still exercising. so, i know if you can do it....i can as well.

in other news...fall is officially here in Nashville. My FAVORITE time of year to run and exercise. i love LOVE the cool air and breeze that comes with it. anddd pumpkins! here's a little snap of my cute front porch.

                                                               Happy Fall Y'all!